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Spring Vegetable Soup

Spring Vegetable Soup

soup...the perfect quick meal for busy weeknights or relaxed weekends

Springtime has arrived, although in many parts of our country it may not feel that way just yet, so I thought we would welcome springtime with a healthy, flavorful, and hearty spring vegetable soup.

Soup can be the perfect quick meal for busy weeknights or relaxed weekends, especially when we use lots of nutrient-dense vegetables that provide our bodies with the building blocks they need while helping us to feel full and satisfied.

This soup boasts spring vegetables like green onion, kale, garlic, leeks, parsley, and cauliflower, but feel free to add other spring veggies like chard, fennel, and snap peas to make it your own.

Health benefits of consuming this soup

Leeks (Allium porrum L) are a vegetable of the allium species like onions and garlic, and are low in calories but high in vitamins and minerals. Leeks are high in beta carotene, which the body can convert into vitamin A for healthy vision, immune function, and proper structure and maintenance of organs like the heart, lungs, and kidneys (1). They are also a good source of vitamin K, important for blood clotting, bone metabolism, and heart health (2).

Kale ( Brassica oleracea) is a cruciferous vegetable and a member of the cabbage family. Kale is a nutrient-dense food, high in vitamins A, K, and C, and also provides some omega-3 fatty acid (alpha-linolenic acid) (3). Rich in minerals like calcium and potassium, kale consumption can support healthy bones and teeth, proper nerve transmission, and muscle function (4).

Cauliflower, (Brassica oleracea botrytis) also a cruciferous vegetable and member of the cabbage family, contains some of almost every vitamin and mineral that the body needs. Cauliflower is an excellent source of vitamin C, which supports a healthy immune system and reduces inflammation in the body (6). Also high in fiber, cauliflower consumption can help prevent constipation and support healthy gut bacteria to reduce inflammation and promote healthy digestion (7).

Spring Vegetable Soup Recipe

2 tbsp avocado oil
2 green onions, chopped
3 cloves garlic, minced
2 leeks, washed/sliced
3 stalks celery, chopped
2 carrots, sliced
1 handful flatleaf parsley, chopped
2 zucchini, halved and sliced
2-3 kale leaves, stemmed and chopped
1-2 cups cauliflower, riced
4 cups vegetable/chicken broth
Sea salt and black pepper to taste
nutritional yeast to top (optional)


Heat the oil in a large pot over medium heat. Add the onions and cook until translucent. Add the garlic, leeks, celery, carrots and cook until they start to soften. Add the broth and remaining ingredients, and bring to a boil. Reduce the heat once the soup comes to a boil and simmer covered for about 20 minutes. Feel free to add any additional herbs or seasonings (oregano, fennel, cilantro, basil) that you enjoy and top with a sprinkling of nutritional yeast!

Here’s a recipe for a Spring Asparagus Soup (note: you can use organic coconut milk in place of the half-and-half in this recipe).

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